Quick Cauliflower Fried Rice

This Cauliflower Fried Rice is a healthy low-carb take on fried rice.  It comes together in no time and tastes as good as take-out!

Have you jumped on the cauliflower rice bandwagon yet?  Seems like everyone I talk to (well mostly my health conscious friends) are talking about cauliflower rice these days.  Particularly the Trader Joe’s frozen organic cauliflower rice.  I used a big beautiful snow white organic head of cauliflower to make this Quick Cauliflower Fried Rice with,  but I like the idea (a lot)  of just opening a bag (as long as it’s organic) to cut down on prep time.

It’s incredibly simple to pull this Cauliflower Fried Rice together.  Fresh cauliflower rice is quickly stir fried with some chopped carrots, peas, onions, garlic, ginger, sesame oil, Tamari (or soy sauce) and a wee bit of oyster sauce.  The oyster sauce gives this rice a delicious depth of flavor.  Once you add oyster sauce to your fried rice and stir fries, you’re not likely to turn back!

CAULIFLOWER FRIED RICE RECIPE

This riced cauliflower fried rice makes a delicious healthy side dish to serve with Asian themed meals and grilled chicken and fish.

• 1 tablespoon plus 1 teaspoon sesame oil, separated
• 2 eggs
• 4 cups cauliflower rice (1 small head organic cauliflower)
• 1/4 cup fresh organic carrot, chopped
• 1/4 cup frozen organic peas
• 1 cup onion, finely chopped
• 3 cloves garlic, minced
• salt and pepper to taste
• 3 tablespoons gluten-free Tamari or soy sauce 
• 1-1/2 teaspoons Oyster Sauce

HOW TO MAKE CAULIFLOWER FRIED RICE

This cauliflower rice stir fry recipe is a quick and easy one to make, coming together in about 20 minutes start-to-finish.

1. Combine 1 teaspoon sesame oil with eggs in a bowl then whisk to combine and set aside.
2. Either steam or blanche carrots for about 3-5 minutes or until fork tender and set.
3. Chop cauliflower head into big chunks then send through a food processor fitted with the grating attachment or grate on a cheese grater.
4. Heat remaining 1 tablespoon sesame oil in a wok or large nonstick skillet over high heat.
5. Add cauliflower rice, green onions, cooked carrots and frozen peas.
6. Quickly stir fry for about 3 – 4 minutes or until cauliflower is just beginning to turn tender.
7. Add garlic, season with salt and pepper, and then continue to stir fry until garlic is fragrant,
8. Push mixture to the sides of the wok to create an opening in the center.
9. Add the eggs and quickly scramble.
10. Toss mixture to combine then drizzle in gluten-free Tamari and oyster sauce and and mix again to combine.

BENEFITS OF CAULIFLOWER

Cauliflower is chockfull of nutritional benefits. (1)  In order to reap the full rewards of this cruciferous vegetable, you’ll want to consume 1-1/2 cups 2 – 3 times per week. In addition to making this Quick Cauliflower Fried Rice as a means to garner those benefits, you can also toss cauliflower “rice” into your soups and salads, or eat it plain tossed in a little salad dressing for a healthy afternoon snack.  

Detox Benefits

Cauliflower is loaded with antioxidants, sulfur nutrients and phytonutrients that activate detoxification enzymes in our body.

Antioxidant Benefits

Cauliflower is an excellent source of vitamin C.  It’s also a great source of Beta-carotene, beta-quercetin, rutin, and kaempferol, which are key antioxidant phytonutrients.  Antioxidants help lower the risk of oxidative stress in our cells. Oxidative stress is a risk factor for development of many cancer types. The nutrients in cauliflower can help lower our cancer risk by keeping unwanted oxidative stress at bay.

Anti-inflammatory Benefits

Cauliflower is loaded with Vitamin K and other powerful anti-inflammatory nutrients. Vitamin K acts as a direct regulator of our inflammatory response.  Similar to oxidative stress, chronic unwanted inflammation can increase our risk of certain types of cancers and other diseases, such as cardiovascular disease.

HEALTHY CAULIFLOWER RECIPES

• Mexican Cauliflower Rice
• Garlic Parmesan Roasted Cauliflower
• Turmeric Cauliflower Chowder
• Curried Roasted Cauliflower Soup
• Low-Carb Cauliflower Potato Salad
• One Pot Spanish Chicken and Cauliflower Rice
• Pesto Cauliflower Rice
• Creamy Cauliflower White Bean Soup
• Baked General Tso’s Cauliflower

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Yield: 2 servings

Quick Cauliflower Fried Rice

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

This Cauliflower Fried Rice is a healthy low-carb take on fried rice that's quick and easy to make and tastes as good as take-out

Ingredients

• 1 tablespoon plus 1 teaspoon sesame oil, separated
• 2 eggs
• 4 cups grated cauliflower (1 small head organic cauliflower)
• 1/4 cup fresh organic carrot, chopped
• 1/4 cup frozen organic peas
• 1 cup onion, finely chopped
• 3 cloves garlic, minced
• salt and pepper to taste
• 3 tablespoons gluten-free Tamari or soy sauce
• 1-1/2 teaspoons Oyster Sauce

Instructions

1. Combine 1 teaspoon sesame oil with eggs in a bowl then whisk to combine and set aside.
2. Either steam or blanche carrots 3-5 minutes or until fork tender and set.
3. Chop cauliflower head into big chunks then send through a food processor fitted with the grating attachment or grate on a cheese grater.
4. Heat remaining 1 Tablespoon sesame oil in a wok or large nonstick skillet over high heat.
5. Add cauliflower, green onions, cooked carrots and frozen peas.
6. Quickly stir fry for about 3 - 4 minutes or until cauliflower is just beginning to turn tender.
7. Add garlic, season with salt and pepper, and then continue to stir fry until garlic is fragrant,
8. Push mixture to the sides of the wok to create an opening in the center.
9. Add the eggs and quickly scramble.
10. Toss mixture to combine then drizzle in gluten-free Tamari and oyster sauce and and mix again to combine.